According to Meatless Mondays, Americans eat 100-200% of the recommended daily allowance of protein. Too much protein can cause liver disease and osteoporosis.

Here are some easy ways to get the protein you need:

Enjoy animal products other than meat (in moderation). One egg has 6 grams of protein, an ounce of cheddar cheese has 7 grams, and a cup of 2% milk contains 8 grams. Watch out, though–many dairy products are high in fat, and some cheeses cost more than meat.

Use whole-grain products. Barilla Plus pasta contains 17 grams of protein per serving–10 more grams than regular pasta. A cup of whole wheat flour has four more grams of protein than white flour.